Deltoids & Hamstrings

Smith Machine Overhead Presses:
1. 30kg x 25 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg x 10 reps (132Lbs)

Overhead Dumbbell Presses:
1. 15kg x 20 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 20kg x 6 reps (44Lbs)

Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 15 reps
4. 17,5kg x 15 reps (38Lbs)

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 20 reps
3. 25kg x 15 reps
4. 30kg x 12 reps (66Lbs)

Seated Leg Curls:
1. 35kg x 20 reps
2. 55kg x 20 reps
3. 75kg x 15 reps
4. 95kg x 19 reps (209Lbs)

LyingbLeg Curls:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg x 10 reps (121Lbs)

Lying Iso-lateral Leg Curls:
1. 10kg x 15 reps
2. 20kg x 15 reps
3. 30kg x 8 reps
4. 30kg x 6 reps (66Lbs)
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